Ground rules

• Don't eat between meals. 
• If you want to loose weight, don't eat fruit or fruit juice after the breakfast. You can eat one fruit in the breakfast.
• Don't eat anything after 20:00.
• Drink 2-3 liters of water every day.
• Leave 4-5 hours between the meal for the generation of leptin hormone (google this hormone).
• Don't count calories.
• Don't drink factory products like cola, sprite, fanta, anything produced by a factory and not natural.
• Physical activity of 30 minutes in necessary, walking is best because the biggest muscles are on the legs.
• Use only olive oil (mechanically produced) and animal fats (like butter), all the rest are dangerous and turns into trans-fat with heat.
• Do not eat/buy anything that has a label of 'diet' on it. All the diet biscuits and products are using fake sugar, which in the long term makes fat, and not healthy.
• Nuts are not for fun with bear, they have the healthiest fat and vitamins in.
• Vitamin D is especially important for weight loss, if you have less than 50 ng/ml in your blood, it is hard to loose weight.
• No sugar at all.
• No bread at all.
• Eat healthy fat.
• If your body developed insulin resistance, you cannot break it if you continue eating sugar/bread. Men was eating no sugar 1000 years ago, and eating 2 kg/year 200 year ago, and now 75kg/year.
• In short, eat 2-3 times a day, eat as much as you feel full, but eating healthy fat, protein rich food, meat, fish, and low-glycemic carbohydrates (like nuts).  
• Quantity of the food is not important but the quality matters, don't eat trans-fat (like frittes) and carbohydrates (like bread) and sugar.
• Don't have constipation, big one should happen daily.
• Don't cook your meats too high degrees, consider doing long and slow cooking.
• No blender or mixer, removes the fibers in the food.
• No corn or sunflower oil in any food preparation.
• No mayonnaise or ketchup. If you make your own mayonnaise it is okay if you use it in 15 minutes, don't store it for tomorrow.
• You can eat black chocolate once a week, 50 gr.
• No soupmix.
• Eggs in the morning should be from free-range chicken. Only Colombus egg has the required omega-3 values in Belgium.
• No salami, sausage as they are prepared by mixing meats. Try to use dry meat. 
• Sleep 8 hours a day. Leptin hormone is produced between 2-5 at night, if you haven't eaten after 20:00, then this leptin will burn fat, easiest way to loose fat while sleeping.